Wednesday, October 24, 2018

Workout Summary Sept 10-16

Total Miles Run = 60.1
Quality Miles = 5 miles
Long Run= 14 miles x 2

Highlights:

Wed: Hills and .1 x 10 strides  Hills and Strides
Thurs:  14 mile Run in 2 hr 4 min
Fri:  14 Mile Run in 2 hr 12 min
Sun:  Hard 5K  6:57, 7:01, 6:42

Comments:  Back to back 14 miles sounds crazy but don't be afraid to go against conventional wisdom on occasion.  Ran that 5K hard but will return to run faster. 


Workout Summary Sept 3-9

Total Miles Run = 49.1 in 6 days
Long Run =  9.1 miles
Quality Miles = 11
Other :  31 miles cycling

Highlights:

Tues:  5 miles under 8 min pace on trail 9 miles total
Sun:  DMZ 10K @ 6:36 pace  19th male

Comments:  Negative splits at DMZ!   6:41, 6:41, 6:47, 6:30, 6:30, 6:33 DMZ 10K

Workout Summary Aug 27-Sept 2

Total Miles Run = 62.4
Long Run = 11.5 miles
Quality Miles = 6

Highlights:

Mon:  11 mile run 8:39 pace
Wed:  6 miles with 3 @ 7:33 pace
Sat:  Labor Day 5K @ 6:20 pace

Labor Day 5K

Thursday, September 6, 2018

Workout Summary Aug 20-26

Total Miles Run = 51.2
Long Run = 9.5 miles
Quality Miles = 10

Highlights:

Mon: 8 x 200m; 16 x 100m  6:03 per mile ave pace
Tues:  6 x 800m with the girls @ 7:23 per mile:  4 x 400m (6:35), 1 mile (6:35), 4 x 400m (6:16)
Sun:  5 x 1 mile w 1 min rest @ 6:36 per mile pace


Work Summary Aug 13-19

Total Miles Run: 47.9 miles
Long Run:   11.4 miles
Quality Miles:  5

Highlights

Mon:  4 miles under 8 min pace
Tues: 4 x 1 mile;   6:34, 6:28, 6:28, 6:23
Thurs:  6 x 2 min pick-ups around 7 min pace

Comments:  Repeat miles were solid.


Workout Summary Aug 6- Aug 12

Total Miles Run = 36.9
Long Run = 10.7 miles
Quality Miles = 16

Highlights

Mon: 3 x 2 miles on turf in very hot conditions:  15:39; 15:06; 14:48
Wed:  3 sets of 4 x 400m @ 6:20 pace; 8 x 100m strides
Thurs: 3 miles with the HS kids: 7:19, 6:54, 6:56
Sun:  9.3 miles at 8:19 pace

Other:  5 swim workouts, 40 miles on the bike

Comments:  Heat/humidity still too high

Sunday, August 19, 2018

Workout Summary July 30- Aug 5

Total Miles Run = 47.7
Long Run = 9.4 miles
Quality Miles (sub 7 min pace or hills) = 9.5

Highlights
Mon: Hill Repeats
Wed 3 sets 4 x 400m @ 6:20 pace ; 8 x 100m strides
Thurs:  8 x uphll 1:30s to 1:40s
Sat:  5K Bridge to Naru  20:51 (6:41 pace)
Sun:  9.4 miles easy

Other:  4 afternoon swim workouts

Comments:  Time for that 5K coming down.  Still very hot so expect to run faster in the near future.  https://www.strava.com/activities/1747780344